In 2008 I created our very first FITness test inside a Wellness Center on 92nd and Shea with the idea that we needed more than a flat stomach and sweat to provide data that what we were prescribing to our students was working. Three athletes including myself set out to pass a proficiency test that would one day become the standard in our FITness program. After 5 years, a few tweeks and hundreds of athletes later we now have 3 complete levels of training and an individual test to go with each one. LIFE. FITNESS. SPORT levels I, II and III. The level I test has a passing rate of 80% with most of the movements coming from body weight, basic barbell work and some gymnastics. The level II test is significantly more challenging with high rep pull ups and a 2 mile run to kick off the test, then challenging not only the Olympic lifts but using body-weights to measure strength and performance. Then finally a all out war in an epic battle against the clock and burpees, 50 in under 4 minutes to be exact. Athletes must pass all 3 pieces in order to receive this honor and those that do are granted the coveted “Orange band” at CrossFit Scottsdale. An honor that only comes when dedication meets desire and drive. “I’ve seen grown men cry after barely missing completion by 1 rep” which is why I am pleased to announce our newest member is none other than Christine James AKA “C.J”. She literally left all 4 fellow male competitors in the dust on the run and was first to finish part’s II and III. Congratulations girl you are strong, beautiful and a pleasure to Coach. Those of you who are interested in level testing it has and always will be inclusive to our program and your membership. We alternate months between levels I and II with the level III scheduled as a bi-annual invite only test that has only seen 4 athletes complete and pass in it’s 4 years. We will be hosting the next level III on June 11th at 7pm. Be sure to bring your popcorn and lounge chairs this event is guaranteed to meet and surpass your greatest expectations. Coach Luke Kayyem
Programming for Saturday, June 1, 2013
Who doesn’t love a good tabata on a Saturday? You can do anything for 20 seconds, so let’s resolve to give it our all each every time our coach yells “GO!”. Try and relax and rest as much as possible during the 10 second breaks — this will allow you recover more efficiently and be more explosive on the next 20 second round. This kind of work/rest transitioning is great training for our nervous systems — teaching us how to instantly turn on the power switch from a relaxed state, and how to relax fully right after intense stimulation. Happy tabataing, everyone!
A1. Bulgarian Split Squat
LIFE – body weight (3×10)
FITNESS – Weighted (4×8)
SPORT – Heavy (4×4)
A2. Floor sprints – 25m AFAP
Tabata Mash Up X6
20 sec Ball Slam
10 sec Rest
20 sec Windshield Wipers
10 sec Rest
20 sec Partner Situps
10 sec Rest
Adjectives to describe the test: “Miserable, Long, Difficult, and the Unknown.” – Coach Jeff Brennan
Those are just a few words to describe the Level III test at CrossFit Scottsdale. An invite only test that takes fitness and mental toughness to a whole new level.
Coach Luke Kayyem will be selecting a few athletes to take this test, and everyone is encouraged to come cheer them on June 11th at 7pm. You won’t want to miss this!
Success in Level III
Coach Luke Kayyem
Coach Jeff Brennan
Coach Melissa Einbinder
Chris “Camero” Tommarello
Who will be next?
Guest Days are NEXT WEEK on June 4th, 5th and 6th! Invite friends and family to come check out what CrossFit is all about! Classes are open to all levels during guest days, so there are no excuses! Simply show up, and don’t quit! Your coaches at CrossFit Scottsdale are excited to meet everyone you bring!
Programming for Friday, May 31, 2013
Every minute on the minute you have an opportunity to show up more fully than you did before. Every minute on the minute you have the chance to surprise yourself in your strength, ability, and mental determination. Every minute on the minute is your chance to give it your all. Every minute on the minute is like practice for every minute of your life. Show up for those minutes the same way you will show up for the ones we challenge you with at CrossFit Scottsdale — you deserve nothing less!
Clean Barbell Progression
Three Position Power Clean
Squat Clean – build to a heavy single in 15 minutes
EMOM for 20 min
A1. Odd minute: 75% Squat Clean x4
A2. Even minute: Dips (Parellette, Band, Strict)
Don’t forget to come out for the Mighty Mud Mania at Chaparral Park on June 8th at 7am! If you are still interested in volunteering, please email Ashley@CrossFitScottsdale.com.
Programming for Thursday, May 30, 2013
We all must be in constant pursuit of refining our skills in order to get better at them. To think that we have mastered one of the fundamental movements that we practice at CrossFit Scottsdale is to limit our potential and stunt our growth. We must always be students of these movements and of our bodies. Every movement we perform is an opportunity to learn how to perform it more efficiently, to learn of another quality of the way our bodies function, and to learn something new about our own human nature. Practice on my friends, for their in always room to grow.
Jump Rope Practice
Believe it or not, schools all across the country are willing to sacrifice the health and wellness of our children for extra “class time” by threatening the extinction of recess and physical education. In a recent article published in the New York times, a study was performed by the Institute of Medicine, a unit of the National Academy of Sciences, connecting exercise and physical activity to success in education rather than more sedentary classroom time.
1) Students who exercise have lower body fat, greater muscular strength, and better cardiovascular and mental health.
2) Children who are more active are better able to focus their attention, are quicker to perform simple tasks, and have better working memories and problem solving skills than less-active children.
3) Children who are physically active also perform better on standardized academic tests.
5) Benefits of exercise during the school day outweigh the benefits from increasing class time
It is recommended that children participate in some form of physical activity for 60 minutes a day. Physical education needs to be part of the core learning curriculum in schools and in a child’s daily life.
At CrossFit Scottsdale, we are constantly striving to teach our community’s youth about health and fitness so they can be the best they can be. We want them to be able to carry what they learn within our walls into their schools and into their futures.
We are proud to offer CrossFit Kids and we encourage children as young as 3 years old to be apart of this program. We teach them basic motor skills, developmental skills and nutrition. From 3-18, we continue to educate them and give them the tools they need for health and success.
To read the article in its entirety, please click here. If you are a parent and you are interested in the benefits that exercise and CrossFit Scottsdale has to offer to your children, please call us as 480.922.3253 or email info@CrossFitScottsdale.com.
Programming for Wednesday, May 29, 2013
Today’s workout is dedicated to our Athletes preparing to take the L2 Test for for their Orange Band this Thursday. This workout hones in on the the technical skills and level of stamina needed to come out victorious at the level testing. For our athletes who are testing, this is your chance to determine your strengths and weaknesses and to plan your strategy. For our athletes for whom this test is a bit further on the horizon, this is you chance to get your feet wet and assess what you must do in order to be ready for this test. Regardless of whether you are testing on Thursday, a year from now, or even five years from now, let’s give this workout our all and have fun doing it!
Level II Prep
A. 1 Mile Run + 25/50 Pull ups
5 Minute Rest
B. Clean & Jerk/Snatch Technique
5 Minute Rest
C. 50 Burpees for time:
Do you have your Level 1 White Band? Are you ready to step up and challenge yourself even more? If so, come out for your Level 2 Orange Band this Thursday, May 30th at 7pm. Even if you aren’t ready for the Orange Band, come out to CrossFit Scottsdale and cheer on your friends!
At CrossFit Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your WOD (Workout of the Day) vs. the top time on the white board; a few quality workouts during the week vs. a half hearted WOD everyday of the week.
The reason we teach quality is because everything that we do in CrossFit as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.